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The Overhead Press

Another basic move for your upper body is the overhead press. Standing up while you complete this move works more of your body since you have to keep your core engaged, but if you find that standing is too hard, try doing the exercise while sitting on a chair or weight bench. To start, find two dumbbells that are at a weight you can safely lift over your head for eight to 12 reps (err on the safe side and start with lighter weights until you know which weight is right for you for this exercise). Here's how to do an overhead shoulder press.

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend the elbows, coming back to the starting position to complete one rep.

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